A Well-Rounded Fitness Plan for MMA and BJJ Athletes - Page 9

EDITOR'S NOTE:Mike Marcinek is the strength and conditioning coach at Scranton MMA and is the owner of NEPA Fit Club/Driven Athletics. In addition to his bachelor's degree in nutrition and dietetics and his master's degree in kinesiology, Mike holds numerous certifications including nutrition, movement analysis, kettlebells, and weightlifting.

This twelve-week cycle of MMA/BJJ workouts is designed to build up your strength and endurance to complement the mat and ring time you're putting in.

Precede each session with movement prep, which remains the same throughout the twelve-week cycle.

Week 9

Day 1

A1. Barbell front squat- 5x5+ same as previous week A2. Double KB clean and press (only clean on first rep)-5x3-5 same weight as previous day